2.12 Wednesday | Gym

Todays workout is Active recovery, Key word ACTIVE. Prioritize getting your 10k steps in. Take a class, get outside with your dog and kids, hike or bike. Also, you’ll find 3 core crushing blocks to add to your day.

45 Minute LISS

Low Intensity Steady state cardio is simply a cardio workout with continuous, steady effort, as opposed to an interval cardio/HIIT where you vary your energy output. A cardiovascular/aerobic activity is one that is sustained for an extended time at a fixed intensity.

The key is reaching and maintaining a pace that makes you feel like you’re working at a level of 5 on a scale of 1 to 10. One is watching Netflix and 10 is “feel-like-death.” This is different for everyone. After four weeks you’ll be able to pick up the pace but still feel like you’re only exerting yourself at the same level.

Now, pick the activity: running, swimming, biking, walking, walking on incline, elliptical or the stair stepper.

Core Circuit 1— 3X

Note- Perform each exercise for 40 seconds one after another. Rest 30 seconds at the end of each round. Repeat 3 rounds.

Tips: Breathing is important, Inhale as you lengthen exhale as you shorten/crunch. Keep your lower back imprinted in the mat, this can be done by lifting your shoulders off the mat.

EQUIPMENT
MAT
CABLE

EXERCISES
40 seconds CABLE CRUNCH
40 seconds MERMAID LEGS
40 seconds SWITCH KICKS
30 seconds Rest

CABLE CRUNCH

40 seconds

Focus on leading with your chest and crown of your head. Avoid sitting back into your heels.

MERMAID LEGS

40 seconds

Lift your head off the mat, using your hands to support your neck. Inhale, lower your legs, exhale as you bring your knees closer to your chest.

SWITCH KICKS

40 seconds

Option to bend your knees to modify.

Core Circuit 2— 3X

Note- Perform exercises one after another for 60 seconds. Rest 30 seconds between rounds.

EQUIPEMENT
MAT

EXERCISES
60 seconds FOREARM PLANK
60 seconds DIAMOND CRUNCH
60 seconds DIAMOND SIT UP
30 seconds Rest

FOREARM PLANK

60 seconds

Keep your weight forward and stack your shoulders over your elbows. Draw up through your navel and squeeze your glutes.

DIAMOND CRUNCH

60 seconds

Exhale as you crunch, inhale as you lengthen. Keep your knees wide and feet pressed together.

DIAMOND SIT UP

60 seconds

With hands behind your head, exhale as you reach your hands up over your feet.

Core Circuit 3— 2X

Note- Perform each exercise for one after another, complete 2 rounds.

EXERCISES
12 reps WEIGHTED CRUNCH TOE REACH
12 reps SIDE LYING TUCK IN
20 reps WEIGHTED RUSSIAN TWIST

WEIGHTED CRUNCH TOE REACH

12 reps

Grab a single or pair of DBs

SIDE LYING TUCK IN

12 reps each side

Keep legs bent a you adjust to the movement. Straighten your knees as you advance the exercise.

WEIGHTED RUSSIAN TWIST

20 reps count each twist

Weight optional